How to Flatten Your Stomach?

Reviewed By: Pramod Kerkar, MD, FFARCSI

Do you usually dream about having your great physical appearances? If yes! Then it is very sure that one of your finest dreams would be to have a flat stomach. Off course, a toned and flat tummy is one of the goals many of us usually strive for achieving. And in doing so, we try out every possible way that could help us in our goal.

But how far we all get the success? Well! Here we will talk about some of the best ways to flatten your stomach. Wouldn't it be really interesting to go through all along the article?

How to Flatten Your Stomach?

So here we will exactly take a look on some of the best ways to flatten your stomach. Hope you would find them beneficial.

Food that Flatten Your Stomach : Essential diet

Here we will talk about food and your diet which can be helpful in flattening your stomach. So, read below the list of foods to eat so as to flatten your stomach.

Adding more fiber in your diet can be helpful in flattening your stomach:

Fiber is great to lessen your fats from the belly. It is known that for every 10 grams of fiber you take every day, your stomach will carry about 4% less fat. So, it obviously makes a great idea to add more fiber in your diet to flatten your stomach. There are fruits and vegetables you would love and which would give you good fiber in your diet. You can take 2 apples, 2 cups of broccoli, half cup of pinto beans or one artichoke etc can provide you about 10 grams of fiber and makes it easy for you to have a flat belly from the fiber content present.

Consume peanut butter:

Peanut butter is one great food stuff that would help you flatten you stomach. It contains fiber and proteins and also MUFA or monounsaturated fatty acids and they make a great source for getting you a flat belly.

You can try a simple recipe with peanut butter where you need to toss a ½ cup of whole grain noodles along with 3 ounces cooked shrimp, minced scallions and ¼ cup of sliced red bell pepper and then dress with a blending of 2 tablespoons peanut butter, 2 tablespoons warm water and a pinch of crushed red pepper flakes.

Adding seafood in your diet can be beneficial in your efforts to flatten your stomach:

Seafoods are good belly fat busting foods and must be tried to flatten your stomach. Salmon and various other fatty fish which are rich in omega-3 fatty acids work as a nice source to flatten your stomach.

Oats are great to add in your daily diet to help flatten your belly:

Oatmeal would be an excellent breakfast for flattening your stomach. It contains insoluble fiber and also some carbohydrates that keeps your stomach full and don't let you feel hungry for a long period of time and also give you enough strength for a better workout. This would naturally help you in reducing your belly fat.

Add various types of pulses to your diet to flatten your stomach:

Pulses are great sources for reducing your belly. Pulses or dals contain high amount of amino acids, but are low in calories and fat. This makes then an ideal source for flattening your stomach. Sprouts are also rich in amino acids and can be added to your healthy diet to flatten your stomach.

Avocado is a great food to flatten your stomach:

Avocado is a wonderful fruit that contains monounsaturated fatty acids or MUFAs and which halt blood sugar spikes that tell your body to store fat around your stomach. It is known that half an avocado contains 10 grams of MUFAs. So, why not try this out to flatten your stomach?

Eat eggs for a flat stomach:

Eggs are also one of the good sources that can help you reduce your belly. They are rich in protein but low in calories and fat to enhance your body's rate of metabolism

Sprinkle sunflower seeds on your salad for a flat stomach:

Sunflower seeds contain tons of MUFAs and Vitamin B and this play great role in protecting pour body against inflammation. You can sprinkle 2 tablespoons on your salad.

Add Nuts to your diet for a flat stomach:

By eating handful of nuts; say walnuts or almonds you can help you flatten your stomach. Now guess how? Well! By taking handful of nuts you can keep you away from hunger and do not add to your calories.

Black pepper in your diet can help flatten your stomach:

Black pepper acts as a fair source to help you flatten your stomach. It is studied that a potential compound found in black pepper known as Piperine, has the profound ability to reduce inflammation and interfere with the formation of fat cells; thus resulting in body fat, waist size and the cholesterol levels. So, why not add black pepper to your food and take some good steps towards flattening your stomach with your healthy diets?

Vegetables and citrus fruits are best for a flat stomach:

Vegetables and fruits are known to be best for acquiring a flat stomach. Fruits like lemon, orange, kiwi, tangerine, lime etc serve as great fat burners. The citrus fruits rich in Vitamin C which are faster in burning fat and enhancing metabolism than other fruits must be added to your diet for flattening your stomach. Strawberries, apples etc would give you great results in reducing your belly when taken on regular basis.

Vegetables like broccoli, cabbage, spinach, tomatoes, beans, peas etc which are rich in minerals but have no fat content in them can act as an excellent source for flattening your stomach. It is good to go for stir-fry these vegetables with olive oil for better result.

Drinks That Help Flatten Your Stomach? : Essential drinks

Here we will talk about the important drinks that can help flatten your stomach.

Drink plenty of water to flatten your stomach:

"The best drink in the world ever is obviously the water!" For your surprising believe, water can also help you in having a flat stomach. Yes! Drinking plenty of water helps you flush bloat that your body might be holding in it. So, have a habit of drinking lot of water regularly.

Add citrus fruits to plain water:

Do not feel like taking plenty of plain water always? We will give you a wonderful option to this. Simply add some citrus fruits to plain water. You would have the taste and also will get your results in flattening your stomach with the health boosting, flavourful detox water.

Ginger and peppermint tea can help flatten your stomach:

Tea is one of the greatest beverages that helps in reducing belly fat and helps you get a flat stomach. Catechin is an antioxidant found in green tea which does the magic in reducing belly fat. So, taking tea can be a great idea so as to flatten your stomach.

Now, you must have known that peppermint helps greatly in effective digestion. It would be even a better idea to add some ginger and peppermint to your tea and enjoy a great health beverage while trying to flatten your stomach.

For more effective results take the beverage before workouts

Smoothie can help in flattening your stomach:

Do you love smoothies? If yes! Then you are in your great way to flatten your stomach with your favourite drinks. Smoothies keep you hydrated and also contribute to a flat looking stomach. You can try making your smoothie with water melon which has some added advantage as it contains excess of Arginine amino acid which acts wonderfully in reducing the body fat and increasing the lean muscle mass.

You can also try out your smoothie with pineapple which has the enzyme Bromelain that aids in breakdown of protein, easing digestion and also aids in banishing bloat.

Apart from this, a banana smoothie would also do the magic for you in flattening your stomach. Banana being a rich source of Potassium, a nutrient beneficial in maintaining fluid balance in the body helps in flattening the belly bloat.

Wonderful syrup for a flat stomach:

Here we will let you know about one wonderful fruit syrup that can help you in reducing the belly fat and helps you get a flat stomach.

Simple take a bag of frozen fruits like blueberries, strawberries, mixed berries etc and put in a saucepan with half a cup of water and ¼ cup sugar and simmer it for about 10 minutes until the fruit is warm and until you have a thick mixture like syrup. Now, you can use this syrup for all your pancake and waffle needs and enjoy flattening your stomach in a wonderful manner.

Let us know about the exercises which would help you flatten your stomach.

Cardio would be a great exercise for flattening your stomach:

Cardio, also known aerobics would work great for burning most belly fat. Jogging, biking, dancing etc can work fine in flattening your stomach. It is known that cardio or aerobic training can help you burn visceral belly fat up to 67% more than resistance training. You can try for any of the aerobic exercise. Aerobic kickboxing is wonderfully effective in fat burning. It is more than just a cardio workout. You can try this out to flatten your stomach in a great way.

Try out the Spiderman climber exercise for a flat stomach:

Spiderman climber is a great exercise for flattening your stomach. To do this you need to get in to plank position with your extended arms, keeping hands beneath your shoulders and feel flexed. Next, by keeping your abs tight you need to bend your left leg out to the side and bring the knee toward your left elbow. Then, after pausing for a while you need to return to the start and switch the sides. Doing 20 reps alternating sides along with 30 minutes of cardio 5-6 times in a week would greatly help you to flatten your stomach.

Boat moves exercise for flattening stomach:

One more effective exercise to flatten your stomach could be Boat moves. You target your deepest abs muscles. To do this, all you need is to lie with your face up on a mat keeping your arms straight up over your chest. Now you need to lift your upper body off the floor by rolling through the spine and simultaneously raise your legs so that you are balancing on your butt with knees bent and shins parallel to the ground. Then, slowly you need to roll back down to the mat by lowering your legs. That makes one rep. Similarly do 5 reps per one set and take a rest of 30 seconds to 1 minute of rest between the reps.

Roll-ups: An effective exercise to get a flat stomach:

Roll-ups are pretty effective in reducing your stomach. For doing this you need to hold a resistance band taut between both your hands and lie on a mat with face up, extended legs and arms overhead. Now, pull your abs in, tuck your chin and lift your arms up towards the ceiling and roll your head, shoulders with torso up and over your legs as far as possible by you. Make sure you keep your heels firmly on the floor and reach your hands towards the feet. Pausing for a while, again slowly roll back down. Do about 5-8 such reps along with 30 minutes of cardio for 5-6 times in a week for best results in flattening your stomach.

Windshield wiper exercise to flatten your stomach:

This can also be a great exercise for flattening your stomach. All you need is lie down with face up and arms out to your sides, palms down and legs bent at 90 degrees in a way that feet are off the floor. Next, keeping your abs tight, slowly you need to lower your legs to the left as much as possible, keeping your shoulders on the floor. Then, pause for some time and return to starting position for repeating the same towards the right. You can go for 20 reps on each side.

Kayaking or constant paddling exercise for flattening your stomach:

Kayaking or constant paddling can be helpful exercise to flatten your stomach. This is actually an exhilarating and ab-crunching workout which requires a lot of twisting and tightness from your abs for long time. You can try this exercise to flatten your stomach.

Leg Rotation exercise to flatten your belly:

Leg rotation could be a wonderful workout for flattening your stomach. To do this, you need to lie on your back and lift your legs in the air to 45 degrees and rotate in a clockwise direction. Then repeat in an anticlockwise direction. Repeat them for about 10 times and go for 3-4 such sets without break for best results.

Crunches-An effective exercise for a flat stomach:

Doing your crunches can greatly assist you in flattening your stomach. You can try out various crunches that can help you reduce your belly fat. You trainer would tell the best ones for you. Below are some of the crunches explained.

Exercise # 1 to Flatten Your Stomach: Here we will let you know about one crunch you can do to flatten your stomach. You need to lie down on a mat and keep your knees bent at 90 degree in a way that your feet touch the floor. Then, lift your hands to place them behind your head or crossed over your chest. Breathe in deeply and then slowly lift your upper torso off the floor and breathe out. You can try this for 10 reps and do at least 2-3 times a day for best results.

Exercise 2: This is one more crunch you can try out for flattening your stomach. For doing this you need to lie on a mat and bend your knee at 90 degrees and feet touching the floor. Then you need to lift your left leg towards your chest keeping your right leg out and then lift your right leg towards chest by keeping left leg out.

Side planks to flatten your stomach:

Side planks also help you in flattening your stomach. For doing this you need to lie on your left side keeping your elbow directly beneath your shoulder and your legs stacked one of top of the other. Then you need to place your right hand on your left shoulder or else on your right hip. Now, tightening your abs and lifting your hips off the floor until you are balancing on your forearm and feet in a way that your body forms a diagonal line; you need to hold for about 30 seconds. You need to repeat the same on the other side.

Push up walkout exercise to flatten your stomach:

Now, this is again an excellent exercise for flattening your stomach. For doing this you must get on the floor in a push-up position and place both your hands in a way so that they are 2 inches wider than your shoulders. Next; you must walk your hands out as far as possible but keeping your feet in place; and then walk back. Doing such 10 or 12 reps would give you fair results in reducing belly fat.

Climbing Rope exercise for a flat stomach:

Climbing rope exercise; can do a magic in flattening your stomach. You need to sit down with your legs extended out in your front and with your feet turned out in a V-position. You must point your toes. Contracting your core muscles and rolling your spine in to a C-curve is what you need to do next. Then finally you need to lift your arms up and move them as if you would do while climbing a rope twisting slightly with each reach. You must do 20 reaches with each of your arm.

Sports or Games That Can Help Flatten Your Stomach? : Essential Sports to Burn the Belly Flat

Wondering what play or sport can help you flatten your stomach? Look below for finding out your answers.

Play Catch to flatten your stomach:

Do you love playing the catch to catch game? Well! here is a play catch way to flatten your stomach. Look below to know about this.

Get in to a crunch position; i.e. lie on your back, keeping your knees bent, feet flat on ground, head and shoulders off the ground with your contracted abs.

Ask someone to throw an exercise ball or a basket ball to you.

Tell him or her to throw the ball first to your left side so that you have to twist and reach out for catching it and then let him do the same towards your right.

Doing this many times each day and gradually increasing the number of times every week would help you flatten your stomach.

Tone up and flatten up your stomach with Tennis:

Tennis is a wonderful sport which can help you flatten your stomach. Swinging a few backhands and forehands while playing tennis would make you feel your abs getting tighter in just a few sets. You will strengthen your obliques with every stroke.

Other Activities That Can Help You Flatten Your Stomach? : Other essential tips

Looking for some more tips that would help you flatten your stomach then this is the right place to find them out. Check out below for some more essential tips that would help you flatten your stomach.

You Need That Right Sleep for a Flat Stomach: It is essential for you to have a proper sleep; at least 7 hours or more of sleep in a night is essential for you that would keep you in a good health condition and also help you in reducing your belly.

Exercise or Walk Along With a Friend: We often love catching up with friends for food and drinks. How about doing the same for exercising? It is known that you are likely to work 104% harder when you workout with a partner or a friend.

Cleaning your house would be a great tip for flattening your stomach: Did you know that vacuuming can be a great ab workout. You would tighten your abdominal muscles when you push back and forth for cleaning your house.

Stand tall while strength training exercises or weightlifting for a flat stomach: It is recommended that you stand as much as possible while you are doing strength training exercises so that your abs naturally help to balance and stabilize your body. Maintaining a good straight posture would help you keep your abs tight.

Ditch Alcohol for a flat stomach: Alcohol can increase your stomach. So by avoiding alcohol you can help flatten your stomach.

Avoid taking too much of salt to flatten your stomach: Too much of salt will make you retain more fluid and this would contribute to a puffy appearance and also add on some extra water weight. So avoid taking more of salts.

Skipping out soda can help you get a flat stomach: Skipping soda out from your daily intake can help you flatten your stomach.

Foods and Drinks That Help Flatten Your Belly or Tummy Fast

Conclusion:

So now you know about some ways to flatten your stomach by maintain appropriate diet, drink and exercises. Why not try them out and look for if you find any benefit out of any of our ways mentioned for flattening your stomach.

[Note: Kindly take best advices from expert trainers for best and effective results in reducing your belly fat or having a flat stomach.]